Mediterranean Diet Monggo (Filipino Mung Bean Stew)

Experience a delicious fusion of Filipino flavors and Mediterranean-inspired nutrition with this Mediterranean Diet Monggo (Filipino Mung Bean Stew). This hearty, plant-based dish is packed with protein-rich mung beans, tender eggplant, and nutrient-dense spinach, all simmered in a fragrant vegetable broth infused with garlic, onion, and juicy tomatoes. A drizzle of olive oil and a splash of fresh lemon juice lend a Mediterranean twist, while a sprinkle of parsley adds a vibrant finish. Perfectly balanced, this healthy, low-sodium stew is both comforting and nourishing, making it an ideal weeknight meal. Pair it with whole-grain bread or a crisp side salad for a complete, wholesome dining experience.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 200 grams mung beans
• 2 tablespoons olive oil
• 1 medium onion
• 3 pieces garlic cloves
• 2 medium tomato
• 1 medium eggplant
• 100 grams spinach
• 1 liter low-sodium vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 whole lemon
• 10 grams fresh parsley

Directions

Step 1

Rinse the mung beans under cold water and set aside.

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

Chop the onion and mince the garlic cloves, then sauté in the pot until the onion becomes translucent, about 3-4 minutes.

Step 4

Dice the tomatoes and add them to the pot, cooking for another 2 minutes until they soften.

Step 5

Cut the eggplant into cubes and add to the pot. Stir well to combine all ingredients.

Step 6

Pour in the vegetable broth and add rinsed mung beans.

Step 7

Increase the heat to bring the mixture to a boil, then reduce to a simmer and cover the pot. Allow it to cook for about 25-30 minutes or until the mung beans are soft and the stew has thickened, stirring occasionally.

Step 8

Season with salt and black pepper to taste.

Step 9

Roughly chop the spinach and add it to the pot, stirring until wilted and evenly distributed.

Step 10

Squeeze the juice of one lemon into the stew and mix well.

Step 11

Chop the fresh parsley and garnish the stew before serving.

Step 12

Serve hot, and enjoy your Mediterranean Diet Monggo with a slice of whole-grain bread or a side salad.

Nutrition Facts

Serving size	(2280.6g)

Amount per serving	% Daily Value*
Calories	979.7

Total Fat 44.3g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 8.9g
Cholesterol 0mg	0%
Sodium 6443.9mg	0%
Total Carbohydrate 126.9g	0%
Dietary Fiber 37.3g	0%
Total Sugars 54.5g
Protein 26.9g	0%

Vitamin D 0IU	0%
Calcium 318.0mg	0%
Iron 8.4mg	0%
Potassium 3926.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.3%

Protein: 10.6%

Carbs: 50.1%